“You are what you eat.” & “Let Food Be Thy Medicine” – Two quotes that have stood the test of time. This long-standing duration in our language is due to the truth held in these two small phrases.

While they may be considered catch phrases, the wisdom is valid.

 

What you choose to feed your body becomes a major component of your physical health along with mobilized activity and eating healthy nutrient dense foods is one the best ways to combat cardiovascular disease. The daily meal decisions we make are a major contributing factor in overall long-term health.

 

According to the American Heart Association, it is important to burn off as many calories as you consume each day. A typical diet for moderately active adults consists of 2,000 calories per day, but factors such as age, gender and physical activity level may boost or lower that number. Being aware of your caloric intake daily can help you maintain your weight and reach your goals.

 

Well balanced is the way to go.  Choosing to eat a balanced variety of foods from all five food groups (vegetables/beans, fruit, whole grains, lean meats and low-fat dairy) can go a long way towards ensuring that your body is getting all the nutrients it needs.  It is important to limit the amount of saturated fats, trans fats, red meat as well as sweetened beverages you consume.

 

Below we highlight a few select foods that can help improve cardiovascular health:

 

1. Berries: Blueberries, strawberries, and raspberries are a wealth of polyphenols and antioxidants, as well as vitamin C. A recent study by the Harvard School of Public Health found that women who eat three servings of blueberries and strawberries per week can reduced their heart attack risk by nearly a third!

 

1. Fish -albacore tuna, wild salmon, and Atlantic mackerel, as well as muscles and oysters, are all plentiful in omega-3s – a fatty acid that helps your heartbeat regularly. Omega-3s are also found in walnuts and leafy vegetables.

 

1. Asparagus contains asparagine, an amino acid that helps the body get rid of excess salt, which can increase blood pressure. Asparagus also contains glutathione, a compound that helps break down cancer-causing carcinogens.

 

1. Beans: Kidney beans, black beans and chickpeas are a treasure trove of protein, minerals, and fiber, and can help control cholesterol. Canned varieties of legumes without salt are the healthiest option.

 

1. Oatmeal contains a soluble fiber called beta-glucan, which studies have shown can lower LDL cholesterol. High levels of LDL, also known as “bad cholesterol,” are associated with heart attacks and blood clots. Oatmeal eaten regularly has been shown to

 

The staff at Tampa Cardiovascular Associates are ready to help you make dietary and lifestyle changes to improve your cardiovascular health. For a free screening and consultation, call 813-975-2800 or visit TAMPACARDIO.COM.